Warm Up

Tempo Air Squat

Light KBS

PVC Pass Thru

Foundational Movement*

Overhead Squat

Don’t forget the basics of a squat…..

• Feet shoulder width apart
• Hips back
• Butt down
• Weight on your heels
• Chest up

How to get the bar safely overhead…..

• Maintain constant upward pressure on the bar and active shoulders to support the load.
• Rotate armpits forward/inside of your elbows up

Strength*

OHS: E2MOM, 5 sets, 3 reps

*Squat therapy for new folks/immature squats

WOD*

3 RFT

1 Rope Climb* (4 pull ups + 4 knees to elbows)

12 Back Squats (135/95)

1 Rope Climb (4 pull ups + 4 knees to elbows)

6 Front Squats

1 Rope Climb (4 pull ups + 4 knees to elbows)

3 Overhead Squats

 

*If you cannot do pull ups or knees to elbows, work on those. If using the rope on the rig, start laying on the floor and do the climbs legless.